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Banish Your Belly Fat

Posted May 09 2008 11:31am

woman measuring bellyMost people have limited time to workout and devote to exercise. There is not enough time for 6-8 hours of exercise per week, nor do you need to be doing that much to lose fat and gain muscle. I want to tell you how you can get an effective workout accomplished in 60 minutes or less. Having said all that, I am going to tell you how to get a better body in less than 45 minutes, 3 times per week.

Warm up with a couple of the first exercises that you plan to do for your strength training workout, just use less weight. Walking on the treadmill or riding the bike doesn’t really prepare your muscles to perform a fat burning , strength training workout. When doing your strength training, make sure to be conscious of your abs. There are many strength training exercises that indirectly are working your core.

Supersets are when you use two exercises performed back to back with minimum rest between each. This allows you to shorten your workout time, leaving less rest time, which in turn creates better fat burning!

The classic ab crunch is a waste of time because it doesn’t work the entire main abdominal muscle (rectus abdominis). There are other better, unique abdominal exercises that you can do to flatten their lower abs.

Here’s a list of just a few of my favorite total body ab exercises that will help you get a flat stomach, provided you combine these exercises with interval training for fat loss:

Stability Ball Rollouts
Kneel on a mat and place your clasped hands on the top of a medium sized ball. Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. Keep your body in a straight line and go as far as you can with perfect form. Contract your abs and reverse the motion to return to the upright position.

Side Planks
Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Cable Chops
Stand sideways beside a cable stack with your right shoulder closest to the stack. Attach a handle to the highest pulley position. Grasp the handle over your right shoulder with arms extended and a slight bend at the elbow. Your knees should be slightly bent and your hips slightly pushed back. Prepare for the exercise by bracing (contracting) your abdominals from top to bottom. Without bending at the elbows any further, bring your arms down and across the body using your abs to initiate the movement. Focus on working your abs and obliques. Bring your hands across to your left hip pocket and then slowly return to the start. Perform all reps for one side and then switch.

Kneeling Cable Ab Crunches
Attach a rope handle to the top of a cable pulley system. Kneel in front of the pulley and hold the rope behind your head. Brace your abs, and curl your torso forward. Your arms should remain above your head during the crunch. Slowly return to the start position.
Do two exercises twice per week, and do intervals 3 times per week for best results.

Use intervals to finish off your workout routine. All you need is 15-20 minutes of 30 seconds up to 90 seconds of high intensity, followed by short periods of low-intensity recovery. Finish with a 5-minute cool-down and you have a quick, effective, fat burning interval session.

Most people spend 30-60 minutes on the cardio machine, which DOES burn calories, but will not help you to build the body you are looking to achieve. In fact, there are a few “dark sides” to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. So, if you are looking for the most effective way to burn belly fat, use a combination of strength training and interval training- a fast, effective and fun way to workout!

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